CrossFit
Front Squat
Build to a heavy set of 4
90% of heavy set: 6.4.2
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
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Competitor 1
At a moderate load:
Every 1:00 for 10:00
2 Power Snatches from blocks (AK)
Snatch
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1×1, 1+1, 1+1
*follow each set with 1 rope climb
No measure:
1 Mile Run
100 Double unders
1000m Row
For time:
100yrd Farmers Walk 70/53
25 GHD Sit-ups
100′ Plate Push 45lbs
25 Back Extensions
100′ Plate Push
25 GHD Sit-ups
100yrd Farmers Walk 70/53
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Competitor 2
At a moderate load:
Every 1:00 for 10:00
2 Power Clean from blocks (AK)
Clean + Jerk
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1×1, 1+1, 1+1
*follow each set with 1 legless rope climb
For time:
100yrd Farmers Walk 70/53
25 GHD Sit-ups
100′ Plate Push 45lbs
25 Back Extensions
100′ Plate Push
25 GHD Sit-ups
100yrd Farmers Walk 70/53
3 rounds no measure:
1000m Run
100 Double unders
1 Mile Assault Bike
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Weightlifting
Block Clean
80% 2×3
85% 2×2
90% 2×1
(2:00 rest)
Clean Pull
4×4 -choose weight-
Back Squat
4×5 -choose weight-
AMRAP 1:00
ABMAT Sit-ups
“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.”
~Jesse Owens
